Improve Performance Group in Adelaide, South Australia | Physical therapist

Improve Performance Group

Locality: Adelaide, South Australia

Phone: +61 409 804 889

Address: Level 2, 104 The Parade, Norwood 5067 Adelaide, SA, Australia

Website: http://improveperformance.com.au

Likes: 874

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• Medical and health
• Medical centre
• Physical therapist

25.01.2022 Mobility is king Not every workout or part of your workout should be at high intensity. Sometimes you need to spend time on the little things to allow you to smash the rest of your workout. . Finding weaknesses allows you to spend time fixing them. My boy Ryan has been suffering with lower back pain especially after squatting and deadlifting. We found that he lacked hip mobility which is causing him to load up through the lower back.... . These pelvic rocks backs are a nice way to introduce some range through the hips. . See more

24.01.2022 Is injury preventing you from getting back into competition? Great read into how nutrition could get you there quicker! http://www.conqagroup.com//how-nutrition-impacts-injury-re

23.01.2022 Headaches or shoulder pain shouldnt ruin your day or workout! Movement: Rhomboids strengthening Who for: People with shoulder pain or headaches Targeting: Rhomboids... Improving: Scapular position and strength, improving shoulder function Results: Healthy shoulders and no more headaches! Tag someone with suffers from shoulder pain or headaches KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Karmony Bodies By Beau Commit-2-Bfit

23.01.2022 #AskIP Do I need a scan on my lower back? A common myth with lower back pain is that we need to get a scan on our lower back to see if it is damaged. Unfortunately scans can do more harm than good! Tag a friend that has this belief

23.01.2022 Rapid Fire #2 Today we have a look at How to train with knee pain? Knee injuries are such a common problem area but can be managed relatively simply if we know what we are looking for. ... Key take homes: 1. Load is a key factor with knee injuries 2. Find a base level then progress 3. Build stronger glutes Tag a mate that struggles with knee pain

22.01.2022 Going on holidays Fingers crossed this Volcano doesn't erupt any time soon! The practice will be closed from the 4th of October - 15th of October (for Physio only).... Business will return to normal from the 16th with a few little surprises. If you are after an appointment before the 4th get in quick and we can chat about all things the Crows!

21.01.2022 Dont let a cramp stop you in your stride!

21.01.2022 Just because you have sore knees doesnt mean you cant squat Movement || Half Squat with band Who for || Lower limb injuries Targeting || Glutes, Abs... Improving || Squat technique, glute strength Results || Better squat, decrease pain through knees, happy @nkcocks See more

17.01.2022 Preseason training starting up again? Make sure we maintain ankle mobility throughout the preseason and season to reduce hamstring, calf, knee, hip and lower back issues. Give this one a try!

17.01.2022 Headaches or shoulder pain shouldn't ruin your day or workout! Movement: Rhomboids strengthening Who for: People with shoulder pain or headaches Targeting: Rhomboids... Improving: Scapular position and strength, improving shoulder function Results: Healthy shoulders and no more headaches! Tag someone with suffers from shoulder pain or headaches KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Karmony Bodies By Beau Commit-2-Bfit

17.01.2022 One of the most common warm up drills going around and here is how to do it correctly. Great exercise to help with: Hamstring activation and strength... Glute activation Pelvic, knee and ankle stability By maintaining a neuatral pelvis and being strong on one leg you are able to transfer load more effcieint and therefore: Increase athletic performance Increase running speed and endurance Decrease risk of lower back, pelvis, knee, foot and ankle injuries Tag a friend that you always beat in a running race

17.01.2022 This is one of my favourite exercise's for overhead athletes. Perfect for: Scapular stability ... Rotator cuff activation and strength Humeral head control Shoulder health Tag a friend that needs this

16.01.2022 Top 3 favourite running and end stage rehab drill! Movement: Step up with triple extension Who for: End stage knee, ankle, hip rehab and runners Targeting: Hip, knee and ankle extension, glute max, glute med, calf, quads... Improving: Triple extension, core/trunk strength, ankle & foot control, running Result: Bulletproof ankle/foot, knee, hip and lower backs! Tag a friend that needs this :) KX Pilates Norwood KX Pilates Unley F45 Training NorwoodF45 Training Mount Barker Commit-2-Bfit

16.01.2022 This is one of my favourite exercises for overhead athletes. Perfect for: Scapular stability ... Rotator cuff activation and strength Humeral head control Shoulder health Tag a friend that needs this

16.01.2022 Struggling with neck pain or headaches? Alice shows us her favourite drill to help you! Movement: Retraction in sitting... Who for: Office workers, School and uni students Targeting: Neck muscles, spine Improving: Knee spine movement Result: Headache and pain free Tag a friend that needs this :)

15.01.2022 Ankle Mobility Part 4 We know the benefits of ankle mobility but we very rarely train to improve range in a functional way. It is crucial we train our new range in different positions. Give this star exercise a try :)

15.01.2022 A staple in any end stage rehab program - Drinking Bird Movement: SL deadlift Who for: EVERYONE! End stage rehab Targeting: Glute complex, core and trunk stability, balance, foot and ankle control, Tx and shoulder stability... Improving: Single leg stability, rotational stability Result: Bulletproof body = no injuries!! Tag a friend that needs this :) KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Bodies By Beau

15.01.2022 Interesting thoughts around core stability and its relationship with lower back pain. Something we have been hot on for a while - how can such tiny muscles in the back provide enough stability to cope with the day to day rigours. Dont just focus on the core muscles but focus on bigger global muscles like the glutes, hip flexors etc

13.01.2022 Great video about lower back pain. The lower back is a strong, robust part of the body and is just like the rest of the body. Just like any other muscles the lower back can get sore and tight, this doesnt mean we have to be alarmed. With some gentle movement, strength work and load management, you will be back pain free in no time

13.01.2022 Part 2 of our ankle mobility series We have a look at how to progress from your basic knee to wall stretch. Ankle dorisflexion (bending) is crucial for all types of movement - squats, running, jumping etc. Without it you increase your chance of injury significantly. Key take homes:... - keep your heel on the ground - maintain the arch in your foot - keep your knee going over your 2nd toe Tag a friend that needs this :)

12.01.2022 Struggling with lower back pain? Try this plank variation! Movement: Side plank with rotation ... Who for: Mid - Advanced stage lower back rehab, knee and hip pain sufferers Targeting: Obliques, rectus abdominals, shoulder stabilisers, deep core stabilisers Improving: Core and trunk stability Result: strong trunk and core = even and efficient load distribution Tag a friend that needs this :)

12.01.2022 Deadlifts for lower back health - One of the most functional movements you can do - Builds functional strength - Should be part of every rehab program... - It is important because - Retrains/trains the hip hinge movement pattern which is vital for injury prevention and performance - It hits the glutes which is proven to decrease lower back pain and improve prevention and performance To learn more click on the link below: http://exerciseright.com.au/use-deadlifts-lower-back-health/

11.01.2022 In this 4 part series we look at some of our favourite ankle mobility drills. Having a lack of ankle bend or dorsiflexion can contribute to issues further up the chain like hip and knee problems. These drills are perfect for any warm up or even throughout the day. Give them a shot and let us know how you went!... Perfect drill for you girls Cherida Forde Nicole Lemke :) KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Bodies By Beau

11.01.2022 Did you know that between 70-90% of the Australian population will experience Lower Back Pain at least once in their life? Join us on this 3 part journey as we follow and learn from Matt who has suffered lower back pain for over 6 years. We filmed and documented every step from word go to recovery to hopefully help educate people that lower back pain doesnt have to be a way of life. In Part 1 we discover:... - Back pain can effect not just exercise but your work and social life - Finding your baseline - Mobility is crucial We hope you enjoy the journey Alexandra ONeil

11.01.2022 Just because you have sore knees doesn't mean you can't squat Movement || Half Squat with band Who for || Lower limb injuries Targeting || Glutes, Abs... Improving || Squat technique, glute strength Results || Better squat, decrease pain through knees, happy @nkcocks See more

10.01.2022 Don't let a cramp stop you in your stride!

10.01.2022 Interesting read for those athletes going into their season proper but want to maintain strength in the gym. Key take home: - lift heavy once a month... - eat right - no need for de-load phase - maintain accessory work - focus on compound movements https://ericcressey.com/strength-training-programs-8-mainta

09.01.2022 How to fix the hip, knee, ankle and lower back with this one simple exercise Movement: Single leg theraband rotations Who for: EVERYONE! End stage rehab - hip, lower back, knee, ankle Targeting: Glute complex, core and trunk stability, balance, foot and ankle control, mid back and shoulder stability... Improving: Single leg stability, rotational stability Result: Bulletproof body = no injuries!! Tag a friend who needs this! KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker F45 Training Adelaide CBD East Cherida Forde

09.01.2022 How to decrease hip pain with this 1 simple exercise For a lot of us we get told that our hip flexors are tight and that we need to stretch them. For a lot of us this simply is not true. Sometimes our hip flexors are long and weak, which may feel like they are tight. If you have been stretching your hip flexors for years without any results, then this may be the exercise for you!... Movement: Hip flexors with band Who for: Runners, hip and knee pain sufferers Targeting: Hip flexors, anterior core Improving: Hip flexor strength, core/trunk strength Result: Healthy hips and faster running Tag a friend that has hip pain :) KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Cherida Forde

09.01.2022 Are you running City-Bay this weekend or looking to get into running? With City-Bay coming up our Owner and Physio Nick caught up with the Pilates and running guru himself James G V Trenerry from KX Pilates Norwood and KX Pilates Unley as part of the lululemon Adelaide Running Truth. Over the next couple of weeks they will be sitting down to chat about:... How to start if you are new to running How to stay injury free How to program to run faster Common injuries that they see Make sure you keep an eye out for the rest of the series and tag any friends that may have any questions. Good luck to all on Sunday!!

08.01.2022 Something we speak a lot about - there is no one BAD posture. Any position you stay in for a long time is a bad posture. Get up and move as much as you can :)

08.01.2022 What an amazing day yesterday! Well done to everyone that ran, it was great to see so many familiar faces. We always love helping out the community and yesterday was no different. We hope your are not too sore this morning!!

07.01.2022 *New Blog Post Struggling with ongoing back pain? Here are Nick's thoughts and a few tips you can do to help ease your back pain.... Enjoy! http://www.improveperformance.com.au/educational

07.01.2022 Huge congratulations to these legends KX Pilates Unley on an amazing Open Day the other week. Their generosity and commitment to their community is something that should be Keep killing it guys!

06.01.2022 Recently I had the opportunity to sit down and answer some common questions I get asked from friends, family and clients on a regular basis. My aim for these rapid fire Q & A style videos is to help educate and hopefully give some advice to a specific question you may have. They are short and sharp! If you have any questions you want answered please PM me and I will put something together. If you find any of these videos useful I would love for you to tag someone that may al...so have the same problem or share the video :) RAPID FIRE Q & A #1 I kick off with I keep getting pain when ever I do an overhead lift? Key take homes: 1. Some form of impingement 2. Improve scapular position 3. Strengthen rotator cuff if different positions Tag that mate that always complains of shoulder pain

06.01.2022 Love seeing our clients getting back into the things they love! Awesome Nicole Cocks Charlotte Griffin KX Pilates Norwood

04.01.2022 Rapid Fire #2 Today we have a look at 'How to train with knee pain?' Knee injuries are such a common problem area but can be managed relatively simply if we know what we are looking for. ... Key take homes: 1. Load is a key factor with knee injuries 2. Find a base level then progress 3. Build stronger glutes Tag a mate that struggles with knee pain

02.01.2022 Interesting thoughts around 'core stability' and its relationship with lower back pain. Something we have been hot on for a while - how can such tiny muscles in the back provide enough stability to cope with the day to day rigours. Don't just focus on the 'core' muscles but focus on bigger global muscles like the glutes, hip flexors etc

02.01.2022 *New Blog Post Struggling with ongoing back pain? Here are Nicks thoughts and a few tips you can do to help ease your back pain.... Enjoy! http://www.improveperformance.com.au/educational

02.01.2022 Strength training to reduce headaches..... who would have thought Lots of great research coming out about strength training and its benefits, even headaches. Try increasing your strength through the back of your shoulders and mid back area.... This will decrease the tension of the muscles that attach to the base of the skull. Which will reduce tension headaches A bit of strength training and movement can go along way for all sorts issues https://www.ncbi.nlm.nih.gov/m/pubmed/28854396/ KX Pilates Norwood KX Pilates Unley F45 Norwood

02.01.2022 Struggling with shoulder pain with overhead movements? Give this retraction with overhead press a go Movement: Retraction with overhead press... Who for: People struggling with overhead movements at the gym, cricket, swimming, tennis, volleyball Targeting: Posterior shoulder muscles, scapular stabilisers Improving: Scapular stabilisation, dynamic scapular control Result: Pain free and healthy shoulders :) Tag that friend that loves to complain about their shoulder problems

01.01.2022 Going on holidays Fingers crossed this Volcano doesnt erupt any time soon! The practice will be closed from the 4th of October - 15th of October (for Physio only).... Business will return to normal from the 16th with a few little surprises. If you are after an appointment before the 4th get in quick and we can chat about all things the Crows!

01.01.2022 A staple in any end stage rehab program - 'Drinking Bird' Movement: SL deadlift Who for: EVERYONE! End stage rehab Targeting: Glute complex, core and trunk stability, balance, foot and ankle control, Tx and shoulder stability... Improving: Single leg stability, rotational stability Result: Bulletproof body = no injuries!! Tag a friend that needs this :) KX Pilates Norwood KX Pilates Unley F45 Training Norwood F45 Training Mount Barker Bodies By Beau

01.01.2022 We are on the hunt for a superstar massage therapist to join our team. We are looking for someone to come and compliment our team and to provide predominately sports massage to our growing community. They should be friendly, driven, motivated and have a good understanding of the body. The position is part time with the potential to increase in the near future. Please email [email protected] for more information